Quick answer: One tablespoon of olive oil (about 13.5 g) has about 119 calories and 13.5 g of fat: 9.9 g monounsaturated, 1.4 g polyunsaturated and 1.9 g saturated. One teaspoon has about 40 calories. 100 g of olive oil has about 884 calories. Olive oil has no carbohydrates, protein, sugar or cholesterol. Extra virgin, virgin, pure and “light” olive oil all have the same calories.
In this guide
- Olive oil calories by amount
- Nutrition facts for 1 tablespoon of olive oil
- Is "light" olive oil lower in calories?
- Olive oil vs ghee, butter and other oils
- Does olive oil make you gain weight?
- Olive oil and keto
- How much olive oil should you have per day?
- Tips to keep olive oil calories in check
- Frequently asked questions
Olive oil calories by amount
| Amount | Weight | Calories |
|---|---|---|
| 1 teaspoon | about 4.5 g | about 40 kcal |
| 1 tablespoon | about 13.5 g | about 119 kcal |
| 2 tablespoons | about 27 g | about 239 kcal |
| 1/4 cup | about 54 g | about 477 kcal |
| 100 g | 100 g | about 884 kcal |
| 100 ml | about 92 g | about 813 kcal |
| 1 cup | about 216 g | about 1,909 kcal |
All fats have about 9 calories per gram, so olive oil has the same calories as ghee, butter oil or sunflower oil per gram. The difference is the type of fat.
Nutrition facts for 1 tablespoon of olive oil
| Nutrient | Amount |
|---|---|
| Calories | 119 kcal |
| Total fat | 13.5 g |
| Monounsaturated fat | 9.85 g |
| Polyunsaturated fat | 1.42 g |
| Saturated fat | 1.86 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 0 g |
| Sugar | 0 g |
| Protein | 0 g |
| Vitamin E | 1.94 mg (about 13% of daily value) |
| Vitamin K | 8.13 µg (about 7% of daily value) |
Values are for standard olive oil from the USDA database. Extra virgin olive oil also contains polyphenols, which are not listed on nutrition labels and are mostly lost in refined oils.
Is “light” olive oil lower in calories?
No. “Light” or “extra light” refers to the colour and taste. It has the same 119 calories per tablespoon. See types of olive oil.
Olive oil vs ghee, butter and other oils
Per tablespoon, all of these have roughly 100 to 125 calories. What changes is the fat profile.
| Fat (1 tbsp) | Calories | Saturated fat | Monounsaturated fat |
|---|---|---|---|
| Olive oil | about 119 | about 1.9 g | about 9.9 g |
| Desi ghee | about 112 to 123 | about 8 g | about 3.5 g |
| Butter | about 102 | about 7 g | about 3 g |
| Sunflower oil (regular) | about 120 | about 1.4 g | about 2.7 g |
| Canola oil | about 124 | about 1 g | about 8.9 g |
Values are approximate and depend on the product. The main point: olive oil and canola oil are low in saturated fat, while ghee and butter are high in it.
Does olive oil make you gain weight?
Any food can cause weight gain if you eat more calories than you burn. Olive oil is calorie-dense, so measure it with a spoon instead of pouring from the bottle. Diets that include olive oil, such as the Mediterranean diet, are not linked to weight gain in long-term studies, partly because olive oil makes vegetables and pulses more satisfying.
Olive oil and keto
Olive oil has zero carbohydrates, so it fits a keto or low-carb diet. It is also a better fat choice than large amounts of butter or ghee.
How much olive oil should you have per day?
Two to three tablespoons a day, used in place of other fats, is reasonable for most adults. That is about 240 to 360 calories. Large studies linked even half a tablespoon a day to better heart health. See olive oil benefits.
Tips to keep olive oil calories in check
- Measure with a spoon when cooking.
- Use a spray bottle or brush for roasting vegetables.
- Use a teaspoon of strong-tasting extra virgin olive oil to finish a dish, instead of cooking in a lot of oil. Fresh oil has more flavour, so you need less.
Frequently asked questions
How many calories are in 1 tablespoon of olive oil?
About 119 calories.
How many calories are in 1 teaspoon of olive oil?
About 40 calories.
How many calories are in 100 g of olive oil?
About 884 calories.
Does extra virgin olive oil have fewer calories?
No. Extra virgin and refined olive oil have the same calories. Extra virgin has more natural antioxidants.
Is olive oil fattening?
It is high in calories, like all fats. In normal amounts and in place of other fats, it is not linked to weight gain.